By now, everyone has heard of Kegels. It’s a buzzword and everyone is getting in on the trend. But do you really know what they are?? I mean really?? I didn’t think so. I am a pelvic health Physical Therapist and let me tell you, you are not alone. It’s estimated that roughly 80% of women don’t know what the correct muscles are, where to find them, how to use them and if they are even using them correctly when they do find them. I see this day in and out in my practice. So let’s start at the beginning shall we?? Your Pelvic Floor Kegels are a fancy term for pelvic floor exercises. They are named after the American Gynecologist Arnold Kegel who discovered how working this group of muscles was so beneficial. The pelvic muscles basically form your undercarriage at the bottom of your pelvis. There are 15…
Pooping After Birth: How Childbirth Can Change Your Bowel Movements
Before childbirth, you’ll have many people telling you about the complicated challenges women undergo, both before and after pregnancy. From sheer hormonal changes to baby blues, many things are happening inside during and after pregnancy that pregnant women are prepped for. Though, out of all these things, hardly anyone talks about the hit that the digestive system takes after childbirth and how hard that first postpartum poop can be. And pair that with all the hormonal changes that deal with breast milk production, and there’s a lot of stress and anxiety, which can, in turn, lead to a whole other side of digestive disorders, like IBS. Regardless of whether you’ve had a vaginal birth or c-section, most women go through a series of different bowel movement problems that lead up to that first postpartum poop, which include constipation, poop leakage, and reduced bowel function. However, it’s quite normal to experience all…
Breastfeeding and Weight Loss: Postpartum Weight Loss Plan for Breastfeeding Moms
Do you have a goal to start losing the baby weight while you’re breastfeeding? If your answer is yes, you’re not alone! The women I connect with in the Facebook group for The Postpartum Cure, share some of their concerns or struggles with postpartum weight loss while breastfeeding so I have a good handle on what you’re probably thinking and feeling. Btw, if you’re interested in learning more about The Postpartum Cure and how the program supports breastfeeding moms with a healthy diet and workout plan, click here. What I’ve seen is a lot of women have a goal to lose at least 10 pounds while they are breastfeeding. Some women want to lose more – it really depends on how much weight was gained during pregnancy. Losing 10 lbs. of baby weight while breastfeeding is a great goal! I am passionate about supporting moms with safe postpartum weight loss…
Postpartum Essentials: Postpartum Must-Haves to Get Before Baby Arrives
I’ve had to prepare for birth three times now so I know exactly what postpartum essentials are needed in order to recover and thrive after the baby arrives. I’ll be honest – I’ve learned a bit more about what postpartum must-haves to stock up on with every baby I have. These are the postpartum essentials that I never want to run out of while taking care of a newborn baby and myself. It’s so wonderful to sit at home and just enjoy the baby, and NOT need anyone to run out to grab postpartum items. I recommend grabbing these postpartum items before you’re very pregnant and tired at just the thought of leaving the house. This particular postpartum list is just what mamas need in the first few weeks after birth. The goal is to make sure you are comfortable and happy. Another thing I did to prepare for postpartum…
How I Safely Lose the Extra Baby Weight Without Losing My Milk Supply
I’ve had three babies and each time I’ve gained more knowledge about losing the extra baby weight safely and without affecting my breastmilk supply. In fact, I was able to keep up a healthy milk supply while dropping the baby weight fairly fast. Weight loss after baby can be done without a strict, low-calorie diet or lots and lots of intensive exercise. The best (and, sometimes, fastest) way to lose the baby weight is to focus on a few important things that will help you with your postpartum weight loss goals while also protecting your milk supply. I developed a program and app that supports mamas just like you with developing a breastfeeding diet plan that will help you reach your after baby weight loss goals while making sure you’re eating enough nutrients to support a healthy milk supply. Click here to find out more about The Postpartum Cure and…
The Truth about Pelvic Floor Recovery: Postpartum Tips to Follow
We’ve all heard postpartum horror stories—hair loss, postpartum infections, difficulty breastfeeding, and the infamous “baby blues.” Among these common challenges include pelvic floor disorders (PFD). According to a 2021 study published in the International Journal of Gynecology & Obstetrics, almost half of women suffered symptoms of at least one kind of PFD, including bladder, bowel, and sexual dysfunction during and after pregnancy. There is a lot to learn about childbirth injury, and this article aims to shed light on pelvic floor dysfunction and how women can overcome it. What Happens to the Pelvic Floor Muscles Postpartum One of the key pelvic floor muscles, called the levator ani, is responsible for supporting and raising the pelvic floor and maintaining urinary and bowel functions. As a woman goes through pregnancy and delivery, this muscle becomes strained to support the process. Since the levator ani holds the pelvic organs together, the…
Top Picks for Breastfeeding Safe Protein Powders
Protein packed smoothies are a great way for moms to fill us with good calories, a good way to lose baby weight and help boost milk supply. Protein powder is safe for breastfeeding and can serve several purposes at once for both baby and mom. Protein shakes are such a great way to take in a lot of nutrients, which if you are breastfeeding, you need! Protein is so important for lactation and getting enough of it can be difficult for busy moms. Let’s talk about why protein powders are super helpful to breastfeeding moms. Are protein powders safe for breastfeeding mothers? Yes, here’s why: Protein powders offer high concentrates of essential vitamins and minerals that are normally difficult to consume Protein powders are filling and versatile for use in various shakes and recipes Protein powders are derived from organic and clean ingredients, not chemicals. Protein powders can be sweetened…
How to Sleep Better: Parents’ Guide to Healthy Sleep
In a survey done by Sleep Junkie, nearly 70 percent of the respondents were getting their recommended 7+ hours of sleep per night just prior to becoming parents. Fast forward to these same people having a baby — and only 10 percent of them were hitting that number of hours. In the first year of parenting, the majority of moms and dads were falling short of sleep by approximately three hours every night. And it’s not just parents of newborns who lose sleep. Everything from kids getting sick to dealing with teenage rebellion can mean sleepless nights for worried moms and dads. Unavoidably, being a parent entails some sleepless nights. But is losing sleep really one of the sacrifices that parents have to make constantly? Parenting is challenging enough as it is, and being sleep-deprived can only make it more difficult. To be happy and healthy, kids need happy and…
How To Deal With Postpartum Hair Loss
You’re so excited about your new baby, and currently enjoying adapting to life with your bundle of joy, and boom! You notice that a handful of your hair seems to come off anytime you shower, or run a comb through your beautiful locks. Not only that, you’ve even noticed it is the same shocking reality for the hair in other parts of your body. This is the beauty challenge every new mom around the world faces. So, don’t worry mama, you’re not alone in this. For the most part, experts say that postpartum hair loss is absolutely normal and temporary. Even though it seems like you are creeping very close to baldness with each passing day. Hair loss after childbirth is called Postpartum hair loss, and it is just hair loss related to childbirth. It is caused by a quick hormonal shift, caused by a sharp drop in…
Why It’s Important to Be Kind to Yourself as a Parent
As parents, we often get so completely wrapped up in our children that we forget to be kind to ourselves. And sure, that’s completely understandable – but it leaves us feeling tired, overspent, and often inadequate. Let’s explore why it’s so important to be kind to yourself as a parent and how to practice that kindness every day. Improve Your Mental and Physical Health Being kind to ourselves has been shown to improve both our physical and our mental health. At times of heightened stress, self-love is crucial. It’s what empowers us to cope better with the situation at hand. On the other hand, when we think self-deprecating thoughts, we become the one thing standing between ourselves and contentment. Feel More Energized Being overly critical of your actions, thoughts, or emotions drains your energy. As a parent, you will already have less energy available as usual. If you…